Fitness Extreme

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9 March 2010

March 9th, 2010

Tuesday

Cory, TJ and Brian kettle bell swinging.

WOD

Complete 10 rounds of:

10 Med ball cleans (M: 20 lbs, W: 14 lbs)

10 Kettle bell swings (M: 24 kg, W: 16 kg)

SCHEDULE UPDATE

The 8:30 AM class on Friday, March 12th is CANCELED.  The Friday night classes are still scheduled for 5:00 and 6:00 PM.

8 March 2010

March 8th, 2010

Monday

Pete fully clearing the bar on his pull-up.

WOD

“1/2 Angie”

Complete for tme:

50 Pull-ups

50 Push-ups

50 Sit-ups

50 Squats

7 March 2010

March 7th, 2010

Sunday

Enter The ZONE

REST DAY

The union of CrossFit and Dr. Sears ZONE diet has been a blessing for the entire fitness community. Athletes who take the time to weigh and measure their meals are rewarded by new levels of athletic capacity never before thought possible.  Stay tuned for CFA’s next Nutrition Lecture date.

6 March 2010

March 6th, 2010

Saturday

Pushing the Limit

WOD – Optional. If you need the rest take it.

Today’s workout involves a swimming pool. Swimming is a modality that rewards efficient movement and teaches the significance of controlling the exchange of oxygen during exercise. Find a body of water: Be creative. Your neighbors pool, a lake or the ocean will do fine.

Complete 5 rounds for time of:

Swim 50 meters

25 burbees

5 February 2010

March 5th, 2010

Friday

Gina and Christiene goin' hard as usual!

WOD

“Claudia”

Complete 5 rounds for time of:

400 Meter run

20 KBS

4 March 2010

March 5th, 2010

Thursday

Group torture!

WOD

Complete 21-15-9 reps for time of:

Clean

Push-up

_______________

Followed by 1 minute, 45 second and 30 second intervals of  each of these exercises:

Med-ball toss with partner

Plank hold

Hollow rock

__________________________

Please note that the schedule for next week is posted and it’s a little different than normal.

3 March 2010

March 4th, 2010

Wednesday

Which one of these Wall-Ballers had a Birthday today?

WOD

Deadlift 3-3-3

Strip deadlift weight to about 60% and complete 2 rounds of:

1 Minute of max rep deadlifts

1 Minute of max rep wall ball

400 Meter run

Rest

You have 6 minutes total to complete one evolution of the deadlifts, wall ball, run and rest.   Therefore, the faster you complete the 400 meter run, the more rest you get between rounds.

2 March 2010

March 2nd, 2010

Tuesday

TJ gettin' some air!

WOD

5 Minutes max rep Push Press

4 Minutes max rep Box Jump

3 Minutes max rep Double Under

2 Minutes max rep Burpee

1 Minute max rep Sit-up

Post total overall reps at each to comments.

CrossFit is a fitness program with a specific understanding and application of the word “Functional.”  How would you describe functional movement in one senetnce. Post ideas to comments.

Also, you can sign up for the Relay For Life through the info listed in Coach’s Corner.

1 March 2010

March 2nd, 2010

Monday

Andrew and Russo had great form today!

WOD

Complete 3 rounds for time of:

50 Squats

25 Pull-ups or Dips

10 Dumbbell snatches (10 on each side)

CHECK OUT THE RELAY FOR LIFE UPDATE UNDER COACH’S CORNER


28 Sunday 2010

February 28th, 2010

Sunday

Looking strong Brian!

REST DAY

CrossFit Amundson is ordering WOD Books customized with the CF Amundson logo on the front.  They will cost around $16 each depending on how many the gym orders and they have enough pages for 6 months of tracking your workouts and much more.  There are a few at the gym if you want to take a look next time you are in.

What material or content would you include in a WOD book. Post to comments for inclusion in an upcoming custom made CF Amundson WOD book.